What is the 80/20 Diet Rule and Can It Help You Lose Weight?
This nutrition principle allows you to consume a fair share of junk food—yes, you heard that right.
Looking to shed those extra calories? An overly restrictive weight loss plan may deter you from your goal. As most of us attempt to self-discipline and keep track of our food intake—often depriving ourselves of fats, carbohydrates, and sugar—we end up giving way to a nutritional imbalance in the body.
In such a case, the 80/20 diet principle serves to be the ideal route to a fit and healthy you! According to Zareen Siddique, Core Fitness and Diet Coach, the 80/20 rule implies that you consume nutritious foods 80 per cent of the time and less healthy treats 20 per cent of the time. This compromise is ideal for those who struggle to keep off unhealthy snacking.
It's your choice whether you want to exhaust your 20 per cent spread across the entire week or cumulatively over the weekend. "Foods containing saturated fats, refined carbohydrates, and sugar, along with processed foods and alcohol can make up for the 20 per cent. When it comes to the remaining 80 per cent, try to incorporate whole grains, fruits, leafy vegetables, omega 3 fatty acids, lean proteins, and low-fat dairy products in your meals. It's important not to analyse your meals in terms of a reward or a punishment, but instead, to strike a balance; neither over-eating nor depriving yourself," she adds.
A study published in Obesity Facts in 2014 attests to the theory behind this principle. In fact, researchers have found that you can continue to lose weight despite small splurges, provided you compensate and eat healthy most of the time. However, the 80/20 diet rule does not apply to those who consume a controlled meal due to medical reasons such as diabetes, PCOS, cholesterol, blood pressure, and so on. In such a case, unguarded indulgences could further damage your ailment or worsen the specific health condition.
Apart from the 80/20 diet rule, you must've come across a seemingly arbitrary formula—80 per cent diet and 20 per cent exercise—which is believed to be another sure-shot way to drop those extra calories. Sumaya Dalmia, Celebrity Fitness Trainer and Nutritionist, informs, "For weight loss, you must calculate your 'macros', along with how much protein your body requires to build muscle. The 80% entails clean eating, as per your fitness goals, and the remaining 20% involves regular exercise.
Have you sweat it out in the gym but failed to see visible results on the scale? This can be attributed to the lack of healthy food consumption! According to experts, weight loss is achieved when you consume fewer calories than you actually end up burning—although, this in no way undermines the umpteen benefits regular exercise has to offer.
"The secret lies in following a balanced, structured workout and meal plan that brings you closer to your fitness goals. There must be a focus on quality, not quantity—which involves eating nutritionally dense meals instead of low calories meals," says Dalmia. "You will become conscious of what you put on your plate, and controlling your workout will ensure that your cortisol levels don't spike and cause inflammations and injuries. In the end, it's all about understanding what works for your body and how what works for others might not be working for you," she adds.
Sumaya Dalmia also suggests a meal and workout plan for weight loss:
- Begin your day with a warm glass of water, with added cinnamon powder and lemon.
- For breakfast, eat 2 whole eggs, 2-3 slices of avocado, and some grilled vegetables with a slice of multigrain toast.
- A serving of sprouts is perfect for a mid-morning snack.
- For lunch, go for a brown rice pulao with nutrient-rich veggies. A protein shake or a serving of fruits works well as a post-workout meal. However, ensure that you avoid mixing your fruits and focus on one fruit at a time.
-For dinner, include any kind of protein in your diet, with a side of veggies.
Balance your workout to include strength, mobility, and cardio-based exercises—focusing on one type each day. In case you don't have access to a gym or don't own the required fitness equipment, try to hit at least 10,000 steps by walking.
Do's and don'ts to bear in mind:
1. Calculate your protein requirements to make sure that you’re consuming an adequate amount.
2. Increase your consumption of green, leafy vegetables for a fibre boost.
3. Consume enough healthy fats from chia seeds, olive oil, nuts, avocado etc.
4. Avoid eating processed foods, or anything out of a packet, as far as possible.
5. Opt for whole grains including brown rice, oats, and quinoa.